Dave's Running Blog

Ran at Gilman track with Liam. Liam had fun running on the track and high-fiving Dad on the laps.

Speed work at the track:

 4x400 @ 80-82 sec/lap (40 sec recovery)

3x300 @ 78 sec/lap pace (2 min recovery)

2x200 @ ?? fast pace

1x800 @ 90 sec (I only managed 400m)

2x200 @ ?? faster pace.

BWI Loop with Phipps. Took it slow with a few walk breaks. Hot and Humid.

Ran with Dave and Chad. Hot and humid, but felt better overall than the week prior. Ran the distance averaging about 9:30 pace.

1830 - speed work at the track. Jim Allen didn't show, but another fellow and I ran, making up a workout.

0.5 mile warmup.

 1 mile -  alternating marathon pace and 5k pace each lap.

3 sets of 1200 meters, running 1st two laps at 96 sec pace and the third at 88 sec pace.

 Tough workout. 3 sets was all I could manage. Didn't feel well with the onset of a cold.

1100 - Ran the extended loop route. Hot and humid. Tired at the end and decided to forego the last 2 tenths around the building.

noon - BWI Loop Trail. Stupid, stupid, stupid! One of the hottest days of the year and I decide to run 10 miles with the sun beating down at noon by myself! I walked some after 3 miles, a little after 6 miles, and then dragged myself in the rest of the way running in the sun and walking in the shade. By the time I was done I was so glad I had some Gatorade in the car. I was parched and exhausted. stupid. stupid. stupid.